Upper Body Max Effort, Week 3

Wednesday 7-25

TRAINING:
Warm-up: TGU - 45# x 5/side

A. Medium Grip, Dead-stop Bench Press - 1-3 ME
135-185-215-245-255 x 3's, 265 x 1
B. Neutral Grip, DB Bench Press - 4 x 6-8
80 x 10, 85 x 10, 90 x 10, 100 x 7
C. One-armed OH Press - 3 x 6-10
55 x 10, 65 x 10, 75 x 8
D1. Legless Rope Climb from seated - 3 attempts
10-10-11 pulls
D2. GHD Sit-ups - 3 x 20
as Rx'd
E1. Clean-grip BB Rows - 3 x 10
155-165-175
E2. Ring Push-ups @ 30X1 - 3 x 10
as Rx'd
E3. Face Pulls - 3 x 20 (alternating grip)
30-30-30
E4. Bar Dips - 3 x 10
as Rx'd

Cash-out:
Fat Bar Curls 45# - Underhand/Overhand
10/10-20/15-15/10

Upper Body Max Effort, Week 1

Thursday 7-12


TRAINING:
A. Low Box Front Squat - 5 x 5
95-145-195-205-215-225-235-245-255
B. Medium-grip, Dead-stop Bench Press - 1 x 1-3
135-185-205-225-240-250 x 2
C. Neutral-grip Dumbbell Bench Press - 4 x 6-8
80x8, 90x8, 100x5, 90x8
D. One-arm DB Overhead Press - 3 x 6-10
45x10, 55x10, 65x10
E1. Fat Gripz Chin-ups - 3 x 6-10
4+6, 4+6, 5+5
E2. BW Rows - 3 x 6-10
10-10-10
E3. Wtd. Dips - 3 x 6-10 (45#)
10-10-10
F1. Face Pulls - 3 x 20
20# x 20, 30# x 20, 40# x 20
F2. Fat Gripz Farmers Carry x AFAP x 3 (70#DBs)
as Rx'd
G. Buddy Planks - 2 x 45 sec
as Rx'd